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The U.S. Department of Agriculture reports that carbohydrate-containing foods contribute the majority of the calories in the average American diet. Although high-carbohydrate foods often taste sweet, you cannot rely on this characteristic to estimate carb content. Many foods other than sweets contain high carb levels. Whether you're looking to reduce dietary carbs for health reasons or to boost your intake for training purposes, knowing what foods contain a lot of carbs can help you meet your nutritional goals.

Sugar-Sweetened Drinks

Regular soda, sports drinks, energy beverages and flavored waters contain high levels of carbohydrates and are the leading source of added sugar in the American diet, according to the National Cancer Institute. A 12-ounce can of regular soda contains 35 to 46 grams of carbohydrates. Sugar-sweetened sports drinks typically contain 24 to 29 grams of carbohydrates per 12-ounce serving, and energy drinks contain 39 to 46 grams. A comparable serving of flavored, vitamin-fortified water contains 19 to 20 grams of carbohydrates. The Institute of Medicine of the National Academies recommends that no more than 25 percent of your total daily calories come from added sugars, such as those found in sugar-sweetened beverages. This equates to a limit of 125 grams of added sugar daily for a 2,000-calorie diet.

Baked Goods

Bread, rolls and sweet baked goods rank among the highest carbohydrate foods. The carbohydrates in breads and rolls come primarily from grain flour, which contains high levels of starch, a form of carbohydrate that breaks down into sugars in your digestive tract. In a 2010 article published in the journal "Nutrients," food scientist Ock Chun, Ph.D., and colleagues report that yeast breads and rolls are the leading source of carbohydrates in the American diet. Cakes, pastries and pies rank fifth. The recommended daily intake of carbohydrates is 45 to 65 percent of your total daily calories, which amounts to 225 to 325 grams for a 2,000-calorie diet. A slice of cake typically contains 35 to 71 grams of carbohydrate, depending on the flavor, icing and size of the slice. The carbohydrate content of pie is similar, with approximately 40 to 69 grams per slice. A typical slice of bread provides 12 to 15 grams of carbohydrates, and dinner rolls and buns contain 14 to 30 grams, depending on the size.

Potatoes, Rice and Pasta

Potatoes, rice and pasta uniformly contain high levels of carbohydrates in the form of starch. Chun and colleagues note that potatoes are the fourth leading source of carbohydrates in the American diet. A 1-cup serving of boiled white potatoes contains 31 grams of carbohydrates and a cup of mashed potatoes provides approximately 36 grams. A small order of fast-food french fries contains 32 grams of carbs and a large order contains 63 grams. Brown and white rice and pasta made from refined flour each contain approximately 41 to 46 grams of carbohydrates per cooked cup. Whole-wheat pasta is a healthy alternative to refined-flour pasta; it contains more fiber and fewer carbohydrates, with 37 grams per cooked cup.

Cereals

Cereals can add a significant amount of carbs to your diet. Grains contribute starchy carbs and added sugar can substantially increase the total carbohydrate content. Puffed wheat and rice are among the lowest carbohydrate cereals with 10 to 13 grams per cup. Oat squares are in the middle range with approximately 33 grams per cup. Granola and other cereals with dried fruit or nuts typically contain 47 to 67 grams of carbohydrates per cup. Adding a cup of low-fat or skim milk to your cereal boosts your carb intake by another 12 grams.

About the Author

Tina M. St. John runs a health communications and consulting firm. She is also an author and editor, and was formerly a senior medical officer with the U.S. Centers for Disease Control and Prevention. St. John holds an M.D. from Emory University School of Medicine.